80% of all women are affected

What is the hormonal system and what role does it play in the body?

The hormonal system, also called the endocrine system, includes specialised glands such as the pituitary gland, pineal gland, thyroid, adrenal glands, pancreas and gonads. These glands work together to produce hormones that regulate vital processes like blood pressure, blood sugar levels, metabolism, growth, development, sexual function and mood.

Our organs produce about 50 to 100 different hormones and the continuous emergence of new variants from this repertoire leads to a great diversity of hormones in our bodies. With so many hormones, it is not surprising that imbalances in the hormonal system can sometimes occur. Smooth functioning of the hormonal system is crucial since hormones act as messengers that convey important instructions to cells and organs. An imbalance — too much or too little of a particular hormone — can have far-reaching consequences and disrupt normal functioning.

No bodily function can proceed without hormones, as their complex interactions can have a wide range of effects on both physical and mental levels. Disorders of the hormonal system can therefore have diverse impacts on the body.

Hormone activity is influenced by external and internal stimuli. Hormones sometimes follow a biorhythm, are timed in relation to each other and communicate with one another. The internal clock not only affects life stages but is also reflected in daily and seasonal bodily responses.

What symptoms occur with a hormonal imbalance?

A hormonal imbalance can cause various symptoms, including weight gain or unexplained weight loss, acne, muscle weakness, joint pain, increased or decreased heart rate, sensitivity to temperature changes, digestive problems, fatigue, mood swings, skin issues, hair loss and reduced sexual desire.

Which factors can disturb hormonal balance?

Factors that can disturb hormonal balance include a lack of vitamin D, stress, consumption of stimulants such as caffeine and nicotine, an unbalanced diet, environmental pollution and certain medications.

A vitamin D deficiency is considered one of the main enemies of hormonal balance. Vitamin D is not only a sunshine vitamin but also a neuroregulatory hormone. When it is lacking, the signalling of other hormones in the body is disturbed, which can lead to mood swings, depression and irritability. Especially during the winter months and in low-sunlight regions, a low vitamin D level can contribute to such mood changes, as vitamin D is primarily produced in the skin through sun exposure.

Stress and stimulants put strain on the adrenal glands and can impair hormone production. In stressful situations and after consuming these substances, the adrenals are heavily burdened and release increased amounts of stress hormones, including adrenaline and cortisol. Chronic stress, lack of sleep and regular consumption of coffee and cigarettes can overload the adrenals, causing cellular damage and impairing hormone production. A high level of stress hormones can, for example, impair the production of sex hormones such as oestrogen and testosterone, which can affect emotional and physical well-being.

Nutrition also has a major impact on hormonal balance, as it supplies essential vitamins and trace elements — for example iodine for thyroid hormones. If these nutrients are missing, adequate production of certain hormones can be compromised. An unbalanced and nutrient-poor diet can therefore be associated with low mood, as the body literally lacks the feel-good hormones.

Hormone antagonists also include environmental pollution and certain medications, including the contraceptive pill. These factors can strongly affect the hormonal system, particularly the thyroid. A disrupted thyroid function in turn negatively affects metabolism and the function of other hormone glands, which are already impacted by these stressors. In such cases, it is important to review which medications can be discontinued or reduced to relieve the organism and the endocrine glands.

What are endocrine disruptors and how do they affect hormonal balance?

So-called environmental hormones are substances with hormonal activity found in our environment, everyday objects, as well as in food and food packaging. These substances, also called endocrine disruptors, can interfere with the hormonal system. They are capable of breaking down or producing hormones, inhibiting or promoting their formation, and altering the action of the body’s own hormones.

Endocrine disruptors include various groups of substances from different sources, such as contaminants like polychlorinated biphenyls (PCB), pesticides, heavy metals like lead, cadmium and mercury, plasticisers (phthalates), pharmaceuticals, bisphenol A, triclosan, and some UV filters in sunscreen cosmetics. These substances can break down or produce hormones, inhibit or promote their formation, and alter the action of the body's own hormones.

Bisphenol A (BPA) is a chemical found in some plastics. It mimics the sex hormone oestrogen in the body. BPA has been linked to diseases such as cancer, obesity and heart problems. To avoid BPA, avoid products labelled “PC” (polycarbonate) or carrying the recycling code “number 7” (triangle with three arrows and a number in the middle).

How can you prevent hormonal disorders or improve existing imbalances?

• If you have symptoms that may indicate a hormonal disorder, it is advisable to consult a doctor. Because many of these symptoms are nonspecific and can have different causes, the doctor will recommend a hormone level test if suspicion is justified. Due to hormonal fluctuations, several tests at different times may be necessary to obtain an accurate picture. After evaluation, the doctor will provide recommendations for hormone regulation and, in special situations, may consider hormone therapy.
• When buying fruit and vegetables, look for a natural aroma. The surface should not be sticky. Wash produce thoroughly before preparing. Organic foods are healthier and contain fewer contaminants. With their high nutrient content they also strengthen the body's self-regulation capacity and help reduce hormonal disturbances.
• Try a diet specifically tailored to hormonal balance, such as a hormone diet or seed cycling. Avoid processed foods where possible and rotate between different product brands. The same products can contain different amounts of hormonally active substances depending on the manufacturer, leading to varying effects on hormonal balance.
• To avoid excessive insulin production or resistance and thus increased fat storage, it is recommended to drastically reduce the consumption of refined carbohydrates, sugar, fructose or glucose. Instead, replace these with whole grains, vegetables, protein and healthy fats.
• It is recommended to avoid food packaging made from polycarbonate plastic. Using glass bottles is the preferred alternative.
• Wash new textiles such as bedding, clothing, towels, plush toys and plastic toys before first use.
• To reduce the amount of chemicals in house dust, use eco-friendly cleaning products, clean floors and carpets regularly, dust frequently and ventilate regularly.
• Parents can protect their children's health by ensuring that young children only put items in their mouths that are specifically designed for that purpose. It is advisable to buy high-quality toys, as they generally contain fewer contaminants and offer better protection against potential hormonal disturbances than cheap products.
• Trust your sense of smell: strongly scented products often contain off-gassing substances that can harm health and cause hormonal disruptions. If in doubt, consumers can ask the manufacturer directly whether concerning chemicals were used in an item.
• Support adrenal regeneration by taking vitamin B, vitamin C, magnesium, probiotics and enzymes. Strengthening adrenal function can often have a positive effect on other glands in the body. This can lead to an improvement in the overall hormonal balance of the organism.
• High-intensity training such as High Intensity Training (HIT) is an effective method to get the hormonal system moving. Studies show that intense workouts can raise hormone levels for significantly longer periods than prolonged endurance training. While cardio is still recommended, it is advisable to include shorter, high-intensity sessions as well. 
• Avoid excessively long endurance training, as efforts of more than 80 minutes can negatively affect testosterone levels and disturb the hormonal balance in women. To balance hormone levels, it is therefore sensible to divide training into shorter intervals.
• Adequate sleep is essential for a healthy hormonal balance. Lack of sleep lowers leptin levels while the hormone ghrelin, which stimulates appetite, is released in greater amounts. In addition, sufficient sleep promotes the release of androgenic hormones that are important for muscle regeneration, repair and growth. To restore hormonal balance, aim for at least seven to eight hours of sleep per night.
• Hormonal imbalance is often caused by stress. Effective measures to restore balance include meditation and deep breathing.

The key to balance is not always in lengthy therapies or medications. Often it is small changes in diet and lifestyle that have a big impact on hormonal balance. With attentive observation and adaptation to your body's needs, health can be quickly restored!